Workout of the Day

Workout of the Day 14th September

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Handstand/Handstand Push Up

Warm Up

3 Rounds for Time:

20sec Handstand Hold

10sec Headstand Hold, tuck

10sec Headstand Hold, full extension

5 Hollow Rocks


Metcon (AMRAP – Rounds)

EMOM 24mins (8 Rounds)

1: 10 Goblet Reverse Lunges 24/16kg

2: 10 Handstand Push Ups

3: 10 Burpees + 20 Double Unders


1: *Decrease KB weight

2: *Handstand Shoulder Taps or Hold

3: Decrease burpees, stick with double under attempts